Acft Ball Throw Tips

So obviously the deadlift is a great exercise for this not only do we need to do this or the other acft event the three rep max deadlift but it s also gonna help us increase our strength with this standing power throw and allow us to throw the medicine ball further.

Acft ball throw tips. Low reps nice heavy weight. Acft standing power throw standards october 10 2017 november 20 2018 armytrainer standing power throw coming soon once the army updates the fm7 22 army physical readiness training and publishes the official army combat readiness test standing power throw standards they will be posted here. 2 mile run get out of here left foot right foot left foot right foot. Dead lift standing power throw acft medicine ball throw.

A record attempt will not. I have come up with a great exercise that will allow you to get multiple reps without having to pause. Deadlift no chance i picks it up i puts it down. Face backward throughout the entire test.

The soldier must make one practice throw and two record throws. Grasp the medicine ball 10lb with both hands at hip level and stand with heels at but not on over the restraining line. Before we dive in here are a few concepts you must understand in order to best train for the spt. The standing power throw spt commonly referred to as the reverse overhead medicine ball toss is the primary test for power in the new army combat fitness test acft.

Go fetch the medicine ball like a dog. Push ups nope just a little up and down over and over again. Deadlift 200 lbs for 3 repetitions. Work with a partner and watch each other conduct the power throw to offer coaching tips.

This event involves throwing a 10 pound medicine ball as far as possible over the head and to the rear. On the record attempts bend at the knees hips lower the medicine ball almost to the ground and toss the medicine ball from an underhand position over your head. Then throw it again. Throw the 10 pound medicine ball 8 0 meters.

Run the sprint drag carry in less than 2 minutes and 10 seconds. The 1 and best exercise for training in this event is the band power over. Sprint drag carry no it s just a lot of moving pieces. Acft standing power throw tips.

8 10 minutes of ball throw technique work. Do 30 hand release push ups. I know everyone is trying to look for tips on how to train for the acft standing power throw. Make several preparatory movements bending at your knees and lowering the medicine ball almost to the ground 4.

Soldiers in heavy physical demand units or mos must. Use a 10 ball to start and then work up to a 12 or 15 ball for increased difficulty.